Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instructions:

  1. A 2-minute warm-up is included.
  2. There are 8 exercises in 1 round and each of them is 30 seconds long.
  3. Rest 0-60 seconds between exercises, according to your fitness level.
  4. To complete the workout you will need to do 3 rounds.
  5. The workout takes 20-25 minutes depending on how much rest you need between rounds.
  6. A 2-minute stretch/ cool down included.
  7. If any of the exercises are causing pain in your joints or lower back, select one of the following options:
  • listen to the instructions on how to do them correctly to avoid pain
  • change to the alternatives provided with some of the exercises
  • repeat the previous exercise
  • skip it and move to the next one

1. Push-ups on knees

  • Get into a push-up position on your toes or your knees if you are a beginner
  • Hands wider than your shoulders keeping the back straight
  • Bend the arms 90 degrees lowering your chest to the ground then push yourself up again and repeat

2. On hands plank side to side

  • Get into a push up position, the weight on your hands and toes
  • Jump or walk your feet side to side if you are a beginner keeping your back straight and the core engaged

3. Tricep push-ups side to side 

  • Start in a push-up position on your knees with the hands shoulder-width apart, straight under the armpits
  • Elbows in by your sides, lower yourself down then push up and move your hands to the other side
  • If you are a beginner, you can do the pushups on the spot instead

4. Upper cuts

  • Left leg forward feet shoulder width apart
  • Relax your hips but pull your stomach in to support your back
  • Do the upper cuts, keeping your shoulder downs imagine you are punching someone in the chin
  • The aim is to go as fast as you can, to bring the heart rate up

5. 4 Point alternate arm and leg raises

  • Get on your hands and knees creating a table top
  • Draw the belly button in to help you maintain a straight back
  • Then lift one arm and the opposite leg so they are parallel with the ground then swap
  • If you find these hard on your knees, you can also do them laying on your stomach

6. Long jump step back

  • Start with the feet shoulder width apart, jump forward as far as you can by swinging the arms back
  • Land softly on your feet keeping the knees bent the whole time
  • The aim is to bring the heart rate up, so try and do as many as you can

7. Pulsing push-ups on knees

  • Start in a push up position on your toes or your knees if you are a beginner with the hands a little wider than shoulder width apart
  • Then slowly move up and down in a small range of motion keeping the belly button sucked in the whole time

8. Mountain climbers beginners

  • Get into a push-up position, pull your stomach in the whole time to protect your lower back
  • Bring your alternate knees to your chest with or without a skip if you are a beginner
  • The aim is to do as many as you can to bring the heart rate up